Lately, many of you have been asking me to create a homemade electrolyte powder recipe.
It began when I wrote about Women, Food, and Hormones, and continued to be a hot topic after I wrote about LMNT electrolytes.
Homemade Electrolyte Powder
While electrolyte balance is crucial for properly hydrating your body, store bought electrolytes are not always ideal for your pocketbook.
That’s why I’m teaching you how to make your own electrolyte powder.
Hydrate with Electrolyte Water
Homemade electrolyte drinks are fairly easy to make. All you need to do is create the powder formula below, then add it to water and you’ve got homemade electrolyte water.
Homemade Electrolyte Powder
Ingredients
- 57 grams celtic sea salt
- 8 grams potassium chloride
- 25 grams raspberry lemon magnesium citrate
Instructions
- Combine salt, potassium, and magnesium powders in a pint mason jar and shake well
- To make an electrolyte drink, place 1 teaspoon electrolyte powder in 2-4 cups water and stir
- Drink up
Keto Electrolyte Powder
Does your diet consist of low carb and keto recipes?
Free exclusive eBook, plus recipes and health tips, delivered to your inbox.
Or, maybe you’re phasing in low carb meals and doing 18/16 intermittent fasting.
If the above applies to you and you are experiencing any of the following symptoms you may be low in electrolytes.
- Headache
- Dry Mouth
- Muscle Cramps
- Dizziness
- Fatigue
- Loss of Appetite (can be accompanied by sugar cravings)
- Low Blood Pressure
Keto Flu Symptoms
People that are new to the Keto Diet, often experience the nasty Keto Flu.
After a couple of days of intermittent fasting and a bunch of keto meals, your body begins to go into ketosis.
If you’ve been on a high carb diet, the metabolic switch from using carbs for fuel, to using fat, or ketone bodies, for fuel can be an unpleasant adjustment.
Solution? Keto Electrolyte Powder
Replenishing your body with sugar free electrolytes to beat those Keto Flu Symptoms can be a huge help.
How to Rehydrate
Unfortunately, water may not be enough when it comes to rehydrating, you also may need to replenish electrolytes.
To learn more about sodium deficiency and how to rehydrate take a look at my article called Sodium Deficiency.
My homemade electrolyte powder doesn’t compare to LMNT when it comes to taste, but it has other benefits that LMNT does not offer.
| Electrolytes | Homemade Nutrition | LMNT Nutrition |
| Sodium | 912mg | 1,000mg |
| Potassium | 208mg | 200mg |
| Magnesium | 101mg | 60mg |
Key Nutrients Electrolyte Powder
Electrolyte supplements can be made up of a variety of ingredients. My electrolyte powder is made up of the three minerals people often don’t consume enough of:
- Sodium
- Potassium
- Magnesium
Please note that there is a difference in weight (mg) in the recipe and nutrition (mg) that weight corresponds to. I have broken down the nutrition information for both my homemade electrolytes and LMNT Electrolytes in the table above.
Best Hydration Powder
If you need more sweetener in your homemade electrolyte powder, just add a dozen packets of stevia in the raw, my boys prefer it that way.
Sugar Free Electrolyte Powder
A more pure way of sweetening this electrolyte mix is to add ½ teaspoon stevia powder, I love this but the boys find it a bit bitter.
Electrolyte Drinks
When it comes to electrolyte drinks, I steer clear of things like Powerade or a Gatorade bottle.
Instead, I reach for homemade water with electrolytes to avoid all of the:
- Unnecessary Sugar
- Artificial Food Dye
- Wasteful Packaging (plastic bottles)
- Excess Spending (expensive electrolyte drinks)
LMNT Electrolytes
If homemade electrolyte powder isn’t your thing, try LMNT.
LMNT electrolytes, sugar free with no artificial ingredients or colors, are my ready to go hydration packets –no plastic bottles, yay!
Throw a few in your purse or backpack and you’re off to the races.
Homemade Electrolyte Powder
As you can see, it’s no secret that I adore LMNT Electrolytes, they’re a highly effective hydration solution for me.
Still, I’ve received quite a bit of feedback from readers, friends, and family that due to cost and packaging, they’re not the ideal solution for everyone.
Best Electrolyte Powder
Whether it’s my homemade electrolyte powder or LMNT Electrolytes, I hope you have found the best electrolyte drink for you!
Leave a comment and let me know your favorite way to hydrate!
Dean says
So stoked to come across a home made electrolyte powder. LMNT is great but it’s EXPENSIVE. Anyway, I made a big batch with the ingredients you recommended and had a BIG problem. I multiplied everything by five mixed it all up in a big mason jar and 6 hours later when I went to grab a teaspoon of powder the entire contents of my jar was rock solid, It literally took me 20 minutes to dig everything out of the jar. I put it in a big ziplock with some desiccant packets and it is now easier to break apart, I’m going to try and break it up further in my Vitamix. I think the main problem is the gray Celtic Sea Salt. It’s rather moist. It didn’t occur to me when I was mixing everything up. I will definitely be making the next batch with a finer sea salt. The taste of the batch I made is very subtle, not very salty and I could barely taste the watermelon flavor in the magnesium supplement. I added an all natural watermelon powder I’m going to I add to my next batch to see if I can make it more flavorful.
Elana says
Dean, if you follow the recipe and use the ingredients linked to in it your results will be much better.
Joan says
I am disappointed. very salty drink with no flavor.
Elana says
Joan, this is a salt based electrolyte :-)
Sheryl says
Thank you for sharing this recipe! I’ve wanted to make a homemade version of LMT and Dr. Berg’s electrolytes for a long time Your recipes are a staple at our home. Take care!
Elana says
You’re welcome Sheryl!
Hope says
After purchasing the ingredients I was disappointed the recipe was in grams. Why??? I found a conversion chart and followed it. Not sure if it was right or not but I seemed to have a ton of salt. After trying to sip a glass of salt water I finally had to pour it out. My lips were eaten up from the salt!! This morning I noticed the mixture, in a jar, was hard as a rock. This recipe is a fell! So disappointed. I have not had a problem with Elana’s recipes before.
Elana says
Hope, this is a salt based electrolyte that is ideal, as mentioned, for people who are on keto, very athletic, or close to suffering from hyponatremia. Not sure why your mixture was a rock, next time try to put in a jar that is perfectly dry.
Nancy says
Elana, I also use a fabulous product by Eidon, their Ionic Minerals.
Electrolytes liquid concentrate
Multiple Minerals liquid concentrate.
http://www.eidon.com
N
Elana says
Thanks Nancy! ❤️
N says
Thanks Elana!
I’ve been doing this for years. Cost effective.
I do add some amino and glycine depending on workouts.
Cheers!
N
Nancy Cherven.
p.s. miss our Tuesdays with you and the ladies. ❤️
Elana says
N, miss you too! ❤️
Wendy says
Thank you so much for this recipe. I just ordered the ingredients.
Three quick questions:
1) Do you use electrolytes every day?
2) How many times a day do you use electrolytes?
3) If used more than once a day, is there such a thing as too much?
Thank you for sharing all of your recipes and information. It is such a valuable resource for me.
Elana says
Wendy:
1. Yes
2. 1-3x per day
3. Yesz, there can always be too much of a good thing
You’re welcome!
Wendy says
Thank you so very much Elana. I was hoping it can be used more than once a day.
Elana says
You’re welcome Wendy! I have a couple servings a day and love it.